Exercise during and after cancer: every move counts

Why get moving

For a long time, the advice was to rest. Today we know that movement helps at every stage of cancer. Studies show that physical activity:

• reduces fatigue, one of the most common symptoms of treatment;
• lifts your mood and eases anxiety and sadness;
• improves quality of life and helps you keep the strength for everyday tasks;
• helps you sleep better.

How much to do

The goal is to reach 150 minutes a week of moderate activity, or 75 minutes of vigorous activity, mixing:

• Aerobic activity: walking, cycling, dancing, swimming.
• Strength exercises: weight training, resistance bands, Pilates, water aerobics or bodyweight exercises.
• Stretching and balance: yoga, tai chi, Pilates.

Didn't reach 150 minutes? That's OK. Any movement is better than none. Climbing stairs, gardening, walking the dog: it all counts.

How to tell if the intensity is right

Use the talk test:

• Light: you can talk and even sing without difficulty.
• Moderate: you can still talk, but you can't sing. This is the sweet spot for most people.
• Vigorous: you can't keep up a conversation.

Keep in mind: tiredness from exercise is different from the fatigue caused by treatment. Over time, you will learn to read your body's signals.

How to get started

• Start as early as you can, even right after diagnosis, at your own pace.
• Start gently and build up gradually. A ten-minute walk is already a good start.
• Choose something you enjoy. That is what turns activity into a habit.
• If you can, exercise with the support of an exercise professional or physical therapist. It helps you stay consistent and exercise safely.
• Talk to your care team, especially if you have other conditions, such as heart problems.

Special situations

• Tingling in the feet and hands: choose a stationary bike over a treadmill and machines over free weights, and take care to avoid falls.
• Ostomy (stoma bag): avoid contact sports, such as soccer. Stop if you have pain, a hernia or an infection near the stoma.
• Bone metastases or osteoporosis: exercise is usually safe and beneficial, but it needs an assessment beforehand and, ideally, supervision. Avoid contact sports.
• Swelling in the arm or leg (lymphedema): start gently; exercising in water helps.
• Anemia: take it easy and watch for dizziness, paleness and shortness of breath.

When not to exercise, or when to stop

• Fever or infection.
• Severe pain, or any chest pain.
• Unusual shortness of breath, dizziness, palpitations or fainting.
• Much more tiredness than usual, paleness, or very fast breathing with little effort.

In these cases, stop and talk to your care team.

For information only. Adapt your activity to your condition, with guidance from your care team.